Foods High in Fibre, Total: Top Sources and Daily Needs

Fibre, total Foods high in fibre, total and how much you need · Fibre

Fiber is a type of carbohydrate that the body cannot digest. Unlike other carbohydrates that are broken down into sugar molecules, fiber passes through the digestive system relatively intact. There are two main types of fiber: soluble, which dissolves in water, and insoluble, which does not. Both types are beneficial and should be included in a balanced diet.

Women, a day

25 g

Men, a day

25 g

Foods that have it

686

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, bean, yellow, mature; rose hip, dried, rose hip powder and oat, coarse-ground have the most fibre, total per serving.

Plant sources

Foods highest in fibre, total

Ranked from 686 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Bean, yellow, mature 22.6 g

serving (90 g) · Pulses 90% of daily
2

Rose hip, dried, rose hip powder 21.2 g

serving (40 g) · Nuts, seeds and dried fruits 85% of daily
3

Oat, coarse-ground 20.9 g

serving (30 g) · Flour 84% of daily
4

Rowanberry, dried, rowanberry powder 20.1 g

serving (40 g) · Nuts, seeds and dried fruits 80% of daily
5

Pea, green, split, mature seeds 20 g

serving (90 g) · Pulses 80% of daily
6

Chokeberry, dried, chokeberry powder 19.6 g

serving (40 g) · Nuts, seeds and dried fruits 79% of daily
7

Passion fruit 14.6 g

serving (140 g) · Fruits 58% of daily
8

Seaweed, wakame, dried 14.1 g

serving (30 g) · Canned vegetables 57% of daily
9

Jerusalem artichoke 13.9 g

serving (85 g) · Vegetables 56% of daily
10

Black crowberry 13.3 g

serving (140 g) · Berries 53% of daily
11

Corn bran, crude 11.9 g

serving (15 g) · Flour 47% of daily
12

Elderberry 9.8 g

serving (140 g) · Berries 39% of daily
13

Psyllium husks 9.4 g

tbsp (12 g) · Flour 37% of daily
14

Kumquat 9.1 g

serving (140 g) · Fruits 36% of daily
15

Feijoa 9 g

serving (140 g) · Fruits 36% of daily
16

Cloudberry 8.8 g

serving (140 g) · Berries 35% of daily
17

Goutweed, ground elder, herb gerard, leaf 7.7 g

serving (85 g) · Vegetables 31% of daily
18

Angelica 7.3 g

serving (85 g) · Vegetables 29% of daily
19

Black currant juice 7 g

serving (240 g) · Juice drink 28% of daily
20

Soy bean, boiled 6.3 g

serving (90 g) · Pulses 25% of daily
21

Bulgur, cooked 6.3 g

serving (140 g) · Rice 25% of daily
22

Wheat whole, boiled 5.5 g

serving (140 g) · Rice 22% of daily
23

Artichoke, boiled 5.4 g

serving (85 g) · Cooked vegetables 22% of daily
24

Noodle, whole wheat 5.3 g

serving (55 g) · Pasta 21% of daily
25

Soy mince 5.3 g

serving (35 g) · Pulse products 21% of daily
26

Rufous milkcap, blanched 5.2 g

serving (85 g) · Mushroom 21% of daily
27

Parsnip, boiled 4.9 g

serving (85 g) · Cooked vegetables 20% of daily
28

Plantains, green, fried 4.9 g

serving (140 g) · Fruit and berry dishes other than pies 20% of daily
29

Macaroni, dark, whole wheat and dark wheat flour 4.8 g

serving (55 g) · Pasta 19% of daily
30

Buckwheat 4.5 g

serving (45 g) · Rice 18% of daily
31

Woolly milkcap, blanched 4.4 g

serving (85 g) · Mushroom 18% of daily
32

Chanterelle, steamed 4.3 g

serving (85 g) · Mushroom 17% of daily
33

Taro, cooked 4.3 g

serving (85 g) · Cooked vegetables 17% of daily
34

Barley malt for beer 4.3 g

serving (30 g) · Miscellaneous ingredients 17% of daily
35

Almond butter 4 g

serving (32 g) · Condiments 16% of daily
36

Tahini, sesami seed butter 3.7 g

serving (30 g) · Condiments 15% of daily
37

Tempeh 3.7 g

serving (85 g) · Miscellaneous ingredients 15% of daily
38

Pasta, wheat germ pasta 3.4 g

serving (55 g) · Pasta 14% of daily
39

Tomato juice 3.4 g

cup (240 g) · Vegetable juices 13% of daily
40

Popcorn, cooking oil 3 g

serving (30 g) · Savoury snacks 12% of daily
41

Blood sausage, black sausage 2.9 g

serving (55 g) · Offal dishes 12% of daily
42

Peanut butter 2.7 g

serving (32 g) · Condiments 11% of daily
43

Raspberry juice concentrate 2.6 g

serving (240 g) · Juices 11% of daily
44

Tomato, crushed, canned 2.5 g

serving (130 g) · Canned vegetables 10% of daily
45

Baked apple 2.4 g

serving (140 g) · Fruit and berry dishes other than pies 10% of daily
46

Chocolate, plain, dark chocolate 2.2 g

serving (30 g) · Chocolate 9% of daily
47

Baked banana 2.2 g

serving (140 g) · Fruit and berry dishes other than pies 9% of daily
48

Soy flour, low-fat 2.2 g

serving (15 g) · Pulse products 9% of daily
49

Tofu (without calcium sulfate) 2.1 g

block (85 g) · Pulse products 9% of daily
50

Soy product, soured, 2% fat, calcium 1.8 g

serving (170 g) · Yoghurt 7% of daily

Learn about fibre, total

What does fibre do for the body?

Fibre plays a crucial role in maintaining digestive health by promoting regular bowel movements and preventing constipation. It can also help lower cholesterol levels, control blood sugar levels, and aid in weight management by promoting a feeling of fullness, which can help reduce calorie intake. Additionally, fibre supports a healthy gut microbiota, which is important for overall immune system function and may reduce the risk of developing certain chronic diseases.

How much fibre do I need?

The suggested intake of fibre is around 25-35 grams per day. According to European Food Safety Authority (EFSA), the adequate daily intake of fibre for adults is around 25 g per day. It's important to consume a variety of high-fibre foods to meet your daily requirements, such as whole grain products, fruits and vegetables.

What are the health benefits of consuming fiber?

Consuming an adequate amount of fiber has numerous health benefits. It helps to regulate bowel movements, support gut health, lower cholesterol levels, control blood sugar levels, and promote a feeling of fullness, aiding in weight management.

What are health risks associated with fibre?

Consuming excessive amounts of fiber without adequate fluid intake may lead to digestive discomfort such as bloating or constipation. Additionally, increasing fiber intake too quickly can also cause these symptoms. It's important to consume fiber as part of a balanced diet and stay hydrated to mitigate any potential risks.

Can fibre be harmful?

In general, consuming fiber is beneficial for digestive health, weight management, and overall well-being. However, excessive intake of fiber can lead to bloating, gas, and digestive discomfort. It's important to gradually increase fiber intake and drink plenty of water to prevent any potential side effects.

What if your fibre is low?

If your fibre intake is low, it's important to increase your consumption of foods high in fibre such as fruits, vegetables, whole grains, legumes, and nuts. Additionally, you can consider adding a fibre supplement to your diet, but it's always best to focus on obtaining nutrients from whole foods whenever possible.

How do vegans get their fiber intake?

Vegans can obtain their total intake of fiber from a variety of plant-based sources such as fruits, vegetables, whole grains, legumes, nuts, and seeds. By incorporating a diverse range of these fiber-rich foods into their diet, vegans can easily meet their daily fiber requirements.

How much fibre, total do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily fibre, total

25 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

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Fibre, total Foods high in fibre, total and how much you need · Fibre

Plant sources

Foods highest in fibre, total

Learn about fibre, total

What does fibre do for the body?

How much fibre do I need?

What are the health benefits of consuming fiber?

What are health risks associated with fibre?

Can fibre be harmful?

What if your fibre is low?

How do vegans get their fiber intake?

How much fibre, total do you need?

Related nutrients

Start learning with Nutriely.